Participant tools
and worksheets
Explore the SMART Recovery participant toolkit to find worksheets with handy guides on how to use them.
- All
- Build and maintain motivation
- Cope with urges
- Problem solving
- LifeStyle balance
- Tool
Cost Benefit Analysis (CBA)
2024-09-05 00:00:00Performing a cost benefit analysis (CBA) helps individuals weigh the positives and negatives of a behavior, facilitating motivation, decision-making, and progression from precontemplation to the contemplation and preparation stage of change.
- Worksheet
Change Plan
2024-09-05 00:30:00The change plan worksheet captures and organizes essential elements of a plan, including desired changes, reasons, steps, helpers, success indicators, and obstacles.
- Tool
Urge Log
2024-09-05 00:30:00An awareness and understanding of urges is crucial to recovery. One way to understand urges is by recording them. After a few entries, participants may notice patterns and similarities about their urges. The log then becomes a road map that will help them to anticipate situations and emotions that may trigger urges and plan ways to avoid recognized triggers or distract themselves from the urge until it passes.
- Worksheet
The ABC's
2024-09-05 00:30:00An awareness and understanding of urges is crucial to recovery. One way to understand urges is by recording them. After a few entries, participants may notice patterns and similarities about their urges. The log then becomes a road map that will help them to anticipate situations and emotions that may trigger urges and plan ways to avoid recognized triggers or distract themselves from the urge until it passes.
- Tool
Setting SMART Goals
2024-09-05 01:00:00It’s important to make sure goals are SMART: Specific, Measurable, Achievable, Realistic and Timed.
- Tool
Lifestyle Balance Pie
2024-09-05 01:00:00The lifestyle balance pie helps us to visually map out which areas of life are important to us and which areas need greater attention.
- Worksheet
DEADS: Deny/Delay; Escape; Avoid/Accept/Attack; Distract; Substitute
2024-09-05 01:30:00DEADS is an acronym that stands for "Deny/Delay," "Escape," "Avoid/Accept/Attack," "Distract," and "Substitute." This tool is designed to equip individuals with strategies to combat the immediate demands of addictive urges, providing practical steps to diminish their power and influence.
- Worksheet
Disputing Unhelpful Beliefs
2024-09-05 01:30:00Beliefs may be characterized as helpful, unhelpful, or somewhere in between. SMART Recovery, a program grounded in empowering individuals to reduce or resolve addictive behaviors, underscores the importance of addressing unhelpful beliefs through the Dispute Unhelpful Beliefs tool. This is a central pillar in the SMART Recovery approach, guiding individuals through the process of identifying and challenging beliefs that might fuel addictive behaviors.
- Worksheet
Personify and Disarm
2024-09-05 01:30:00The urges you feel aren’t you. They’re an impulse or a reaction-something separate from you. For some, personifying urges can create a helpful boundary. To help something abstract like an urge feel more concrete and manageable, you can use the Personify and Disarm tool.
- Worksheet
HOV: Hierarchy of Values
2024-09-05 02:00:00In the throes of addiction, it's not uncommon for individuals to feel disconnected from what truly matters most to them. Activities, relationships, and principles that once held significant importance might have taken a back seat to the pursuit of addictive behaviors. SMART Recovery's Hierarchy of Values (HOV) tool is designed to bridge this gap, helping you reconnect with your authentic self and realign your daily actions with your deepest values.
- Tool
Role-Playing/Rehearsal
2024-09-05 02:00:00When we think of role-playing, we might imagine actors rehearsing for a play. They try out different lines and actions, preparing for their performance. But did you know that a similar strategy can be super helpful for people working to overcome addictive behaviors? This strategy, known as the Role-play/Rehearsal tool in SMART Recovery, is a powerful way to get ready for tough situations and make smart choices.
- Worksheet
Explore New Pursuits and Passions
2024-09-05 02:30:00Think back to before your addictive behavior started taking up a lot of your time. Maybe there was something you loved to do when you were younger but got distracted from. Now’s the time to bring these interests back and/or explore new ones. The Explore New Pursuits and Passions tool will help identify the pursuits or passions that can help bring the pleasure of living back into your life. Remember you don’t have to choose just one. Find pursuits and passions and keep looking for more that satisfy you.
- Tool
USA: Unconditional Self Acceptance (and UOA and ULA)
2024-09-05 02:30:00Recovery isn't just about stopping harmful behaviors; it's also about building a mindset that supports happiness and resilience. That's where Unconditional Self-Acceptance (USA), Unconditional Other-Acceptance (UOA), and Unconditional Life-Acceptance (ULA) come in. These three pillars of acceptance in SMART Recovery help you build a strong emotional foundation by teaching you how to fully accept yourself, others, and life's challenges.
- Worksheet
Five Questions
The Five Questions tool explores how to go about getting what you want. Sometimes it’s hard to see what you could do differently to achieve your goals. The tool provides direct questions about future wants, current actions, current feelings, alternative actions, and future feelings. Helpful examples offer guidance along the question path.